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Michelle's IronPerson 70.3
Michelle's IronPerson 70.3
I decide to do a Half Ironman. (We really ought to call it a Half Ironperson, really.... I mean c'mon people! It's 2009 here!)

The Half Ironman adds up to 70.3 miles in total:

1.2-mile (1.9 km) swim
56-mile (90 km) bike ride
13.1-mile (21.1 km) run

I started taking long-distance biking seriously about 2 or 3 years ago, but only did my first roadie ride this summer in June 2009. As for swimming, I started taking lessons in January 2009 and only then did I learn the front crawl for the first time. And running? Psssshhh... who runs anyway? Not me.

Needless to say, I've got a long way to go and a lot of training ahead of me.

Six Months of Iron-Pumping

michelle27by michelle27Nov 13th 2009
So with the help of a few books, I've figured out a new 6-month weight training program.

The first micro-cycle is 3 weeks and focuses on Muscular Endurance (55% 1RM; 3 sets; 20 reps).

My featured exercises are:


Seated Row
Reverse Leg Extension
Hammer Curl

Seated Toe Raise
DB Curl

Leg Extension
Standing Calf Raise

Seated Leg Curl
Seated Reverse Calf Press


Diagonal Wood Chop
Wrist Extension

Twisting Punch
Wrist Curls

DB Pullover
Front Raise

Tricep Push Down
Cable Crossover

Bent-Over Cable Tricep Extension
DB Incline Press
Stability Ball Pike
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